ALMONDS

Almonds are an excellent food that should be eaten several times a week.  Several doctors recommend at least 10 a day.

They are heart healthy with their antioxidant power.  By the way, almonds have twice the antioxidant power with their skins on so keep that in mind.

They also serve as an anti-inflammatory.  Inflammation is a real danger to our bodies and eating anti-inflammatory foods is a must for good health.

Almonds are also a fantastic source of fiber which may help to prevent colon cancer.

Almonds are also good blood sugar regulators probably due to their protein content.

Almonds are very low in Cholesterol and Sodium.  They are a good source of riboflavin, magnesium, and manganese.  They are also a very good source of Vitamin E.

Note:  The fats in almonds are mostly healthy fats.  A 1-oz serving has 14.0 grams of fat but only 1.1 grams are saturated fat and there is 0 trans-fat. Polyunsaturated fat is 3.4 grams with a whopping 8.7 of those 14 grams are healthy monounsaturated fat.

1 oz serving (24 whole almond kernels) has:
163 calories.
0 cholesterol
0 sodium
6.1 grams total carbs
3.5 grams dietary fiber
1.1 grams sugars
6 grams protein

file photo

A TIP FOR MIGRAINE SUFFERERS

According to Chris D'Adamo, Ph.D., the director of the Center for Integrative Medicine at the University of Maryland in Baltimore, many who suffer from migraines do not have the recommended levels of B2. They found that supplementation can often help to reduce the pain and the frequency of the headaches. You can increase the B2 (riboflavin) in your diet by eating breads and cereals fortified with riboflavin. Also eggs, almonds, yogurt, mushrooms, and clams are good ways to boost riboflavin. Studies have shown that persons who get more than the daily recommended amount of riboflavin, 1.1 to 1.3 mg, have fewer migraines than those who get less.

file photo

GET ACQUAINTED WITH QUINOA

If quinoa (keen wah) is not a part of your diet, it probably should be.  Many are confused about what quinoa is and its benefits.  Here are some facts:

Click on the image for easier reading.

The high level of magnesium is known to reduce headaches and regulate blood sugar, additional benefits not listed above.

THE DIFFERENCES IN WHOLE MILK, LOW-FAT MILK, AND SKIM MILK

Do you get confused on which milk you should keep in the 'fridge for your family?  Do you know what the differences actually are?  Here is a breakdown of the three most popular milk types in calories and fat% per 8-ounce glass:

• Whole Milk = 150 calories, 49% fat Also contains riboflavin, phosphorus, vitamin B12.  Almost all milk is fortified with vitamins A and D.
• Low-Fat Milk 2% = 120 calories, 35% fat Also fortified with vitamins A and D and basically has the same other nutrients as whole milk.
• Low-Fat Milk 1 % = 100 calories, 23% fat Same benefits as 2%.
• Skim Milk = 85 calories, 4% fat.  Has about 55% of the calories of whole milk but does have the other nutritional benefits of whole milk.  Skim milk is very low in cholesterol.

You and your doctor are the ones who know your dietary needs.  Hopefully this information will help you when you make your milk purchases.

file photo

PMS AND DIET

A study done four years or so ago at the University of Massachusetts, Amherst, found that women who have problems with PMS could reduce their symptoms by a third or more by eating lots of leafy greens, whole grains, and legumes.  It is believed the high concentrations of the B vitamins thiamin and riboflavin are what helped to ease the symptoms.  If you suffer from PMS, it might just be worth giving your diet a little tweak!

file photo